Front or Back of Pax Always a Good View

Near perfect running weather dry and 30°.

Your humble corespondent arrived at 6:15 to do a 45 minute out-and-back course. I headed out of the Cedar Beach pool parking lot across the street to the Rose Garden. Headed out all the way over to Trexler Park up the hill and almost ended up at Wegmans. Turned around and came back under 45 minutes.

Upon returning to the parking lot at 7am there was a formation of about a half a dozen cars.  Excited to see some welcome back Carter’s from Tiny Bubbles and Puck.

Disclaimer given.

4 by 1 mile repeat workout explained two packs with a short 5-minute stretch and warm up routine as two or three more Pax showed up.

A FEW WORDS FROM LONGHAUL:

Good morning brothers, just have some news from the back of the pax.Great run at cedar beach, great Q uptown,as always your enthusiasm and motivation is contagious and appreciated.Great to see Tiny bubbles and Puck.Just a word about calling out respect in the circle. It is awesome but all you brothers with young families deserve more respect,as time for you is much tougher.Thanks also to Flame who is a strong example of leadership and can’t be praised enough and Dr.Seuss who has three or more workouts and still shows up encouraging the back of the pax all the time.Thanks also to Xman who stayed back with me despite protest.He and his family do a cedar beach cleanup in summer that I would Q if anyone is interested except happy to defer to him as it is his idea. In closing every single workout has been awesome and I thank all for the fellowship. I will update you from the back of the pax in a month or so.

CoT

PRAYERS- praying for pucks coworker who was recently diagnosed with stage 4 cancer. Continued prayers for Jim Kelley as he receives treatment for his heroin addiction.

Blackjack 21

Blackjack 21

Warm-A-Rama

Moseyed 1/4 mile to other parking lot for the warm up:

  1. Neck Rolls x 10 each way
  2. Arm Circles x 10 each way
  3. Abe Vagodas x 10 ic
  4. Grass Pickers x 10 ic
  5. Plank ~ 1 minute
  6. Merkins x 10 ic
  7. Plank ~ 1 minute
  8. Mountain Climbers x 10 ic

The Thang – Blackjack

Starting at one end of the parking lot perform exercise A, mosey to other end and perform exercise B. At start position 20 reps, other end 1 rep, to equal 21. Decrease start and increase end by one each round.

Round 1 — reps — 20/1 down to 15/6

  • Squats and Calf Raises

Round 2 — reps — 14/7 down to 7/14

  • Merkins and Dirkins

Round 3 — reps — 6/15 down to 1/20

  • Burpees and Imperial Walkers

Mosey to the band shell for a round of Broga

  • a series of yoga stretches were performed for the last 10 minutes.

COT

The Pax were reminded of the power of prayer and the praises God has given.

1000 Merkins

Labor Day, Sept. 3, foggy and warm.  Three shovel flags.

Disclaimer initialed by 11 new PAX.  Dr. Seuss explained the mission of F3 verbally.

Warm-up: SSH, Abe Vigodas, grass pickers, monkey humpers, mountain climbers.  PAX separated into two groups – runners and 0.0.  Runners moseyed to front of church.

Movement #1 – 30-30-30’s ten reps. Mosey to sidewalk.

Movement #2 -“Catch Me if You Can” – two rounds.  First round -Bear crawl and Merkins. Second round-crab walk and burpees.  Mosey to back parking lot for The Thang.

The Thang – “Share My Troubles” inspired by Phil. 4:14.  PAX took turns completing 1000 cumulative  Merkins in center of circle.  When not in the center of the circle, PAX completed exercises at discs around the perimeter of the circle.  Perimeter exercises included low plank, flutter kicks, Peter Parkers, one-footed hops, mountain climbers, Freddie Mercuries, Bonnie Blairs, burpees, and half Superman. When PAX completed a perimeter exercise they replaced a PAX in the center of the circle.

COT – COR, NOR, naming of FNG’s, announcements, prayer.

Bridge Buolders

Saturday, July 28 – finally, no rain!
Disclaimer presented and accepted. Inspirational QOTD: “The problem with Christianity is not that it has been tried and found wanting, but that it has been found difficult and left untried by many,” -G. K. Chesterton. At F3 we want to encourage each other to try difficult things, like completing this workout.

Warm-up: 2 laps of the Pain Train, which is a Burpee Indian run.

Movement #1 – Arms. Three sets of pull-ups, dips, and and a weight resistance exercise. Weight resistance exercises included: curls, back rows, and chest flys. Mosey to sand pit.

Movement #2 – Merkin ladder. In sandpit, PAX got halfway across volletball court before tapping out. Instead completed sets of ten Merkins, Peter Parkers, mountain climbers and shoulder taps. Mosey to football field parking lot.

Movement #3 – Catch me if you can. Partner A engages in a cross-parking lot exercise while Partner B engages in a stationary exercise and then sprints to catch up with Partner A. When Partner B catches Partner A, they switch roles and begin traveling back to starting position. Cross-parking lot exercises included: bear crawl, crab walk, two-footed broad jump, karaoke, backwards jog, and ? Staionary exercises included Merkins, Burpees, SSH, squats, line jumps, and crab cakes. A time out was called for a stretch break at about midway through the game. Indian run to shovel flag.

Mary – exercises included: LBCs, JLo, WWI sit-ups, windshield wipers, crunchy frogs, flutter kicks, Freddie Mercurys, and hello Dollys.

COR, NOR, announcements and prayer requests along with the inspirational poem “Bridge Builders” by Will Dromgoole.
BOM

The Bigger Picture

Welcome and Disclaimer by Uptown

Warm-a-rama: Snap Crackle Pops, Chinooks, Reach for the Stars, Pendulums, Mountain Climbers, Lunge Stretch

The Thang: Mosey to Gaga Pit, Incline Merkins, Jump Overs (only one shin banger), decline plank hold, spring boards, goofballs, and other abs while 1 PAX circled 2x.

What is your bigger picture?

Mosey back to the coupon wagon (Cooter’s van). 1 PAX was sent on a solo “mission” with weighted backpack and extension cords while the rest of the PAX did coupon stations (sledge, jump rope, block curls and shrugs, tool box step-ups). Switch and Rotate.

Just like Nehemiah, we have our obstacles. “The joy of the Lord is our strength”. Great time of sharing. We are not alone.

Announcements, prayers, praises. Counterama, Namerama. FNG- Welcome to Scribe. COT. 2ndF at the Diner.

Slog ‘N The Fog

Warm Up

  • SSH
  • Abe Vigoda
  • Grass Pickers
  • Monkey Jumpers
  • Mountain Climbers
  • Arm Circles

Mosey to Football Field Parking Lot

The Thang

Burpee Mile

Shuttle Slog

  • Run to 10 yd line 10 Shoulder Taps, run back to goal line 10 Shoulder Taps then run around area from goal line to sideline to 10 yard line to sideline and back to goal line.  Repeat going up in distance and reps by exercise as follows:
  • 20 yd line, Merkins
  • 30 yd line, Squats
  • 40 yd line, Carolina Dry Docks
  • 50 yd line, LBC’s

Blackjack

  • 1 Step Up, 20 Dips increase Step Ups reduce Dips until…
  • 20 Step Ups, 1 Dip

Mosey Back to Shovel Flag

Count O Rama

Name O Rama

COT

 

 

Hour Glass

It was a beautiful morning cold to start at 29 degrees, but the sun warmed us all up quick….(or maybe it was the Bearway to Heaven!)

Knievel showed up about 5 minutes in to the workout and will only be forgiven after he pays retribution with the truck load of tires he hauled to the workout and gave no consideration to the fun we could have all had with them.

Disclaimer:

Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead.  The exercises I suggest are just that suggestions.  I am not compelling anyone to do anything.  If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise.  This is not a pass-fail workout or group.  From continuing from this point and going on this workout with us you are accepting the very real risk of injury.   Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout. 

Warmarama

Mosey to the lower lot. SSH, SSH Forward, Arm Circles,  Monkey Humpers,  Merkins, Mountain Climbers – SLOW.

The Thang –  Hour Glass – 10 exercises, decreasing time, AMRAP.

10 min- Bataan Death March – modification pick up some rocks, front of the line Q’s a rock exercise.

5 min – Wall of Fire – human chair on the wall, 1 guy drops off the wall for a 10 count Ab exercise. (i.e. flutter kicks, Dolly, Freddie Mercury, American Hammer, Alabama Prom Dates)

2.5 min – Bear Way To Heaven on the football field. (Bear Crawl to progressive Burpee Count)

75 secs – Merkins

38 secs – Pull-ups / Hang

38 secs – Pull-up / Hang – (Seated L modification)

75 secs  – Merkins (modify / supplment with Dips)

2.5 min – Bear Way To Heaven on the football field. (Bear Crawl / supplement crab walk to progressive Burpee Count)

5 min – Wall of Fire – human chair on the wall (modify with Balls 2 Wall), 1 guy drops off the wall for a 10 count Ab exercise. (i.e. flutter kicks, Dolly, Freddie Mercury, American Hammer, Alabama Prom Dates)

10 min- Bataan Death March – modification pick up some rocks, front of the line Q’s a rock exercise. (truth is only 3 minutes left to throw rocks back into the woods and mosey back to the shovel flag)

CoT 

NoRama =  0

CoRama = 5

Praising God for the men in our life that push us to get better everyday.  Prayers for Tiny Bubbles transition to new job next week and Half Marathon on Sunday.  Prayers for our brothers out in Hamburg (Flame & Beaker) as we expand the F3 mission and continue to help plant AO’s.  Prayers for the Valley Forge AO that is launching Memorial Day Saturday.  (Clown Car Tickets being sold soon).  Prayers and Praise for Boo Boo who experienced some vertigo yesterday that put him in ER all afternoon and received no restrictions on activity.  Forgiveness for Knievel for not signing up to Q with those tires, something about a project for his kids.

Reaping and Sowing

A beautiful start to the day, 51 degrees and sun almost up at 6:30 am.  I decided that I’m going to start showing up for workout 10 minutes early, because regretfully I’ve been showing up closer to 6:29 am to 6:32 am in the winner months.  That is not the leadership expectation I want to project, so like I’ve heard many times before it’s not what you say that matters, it’s what you do.  So it was 6:29 am and I was the only guy standing in the parking lot.  I think the good book says, “your reap what you sow”…. In fact I reaped, but didn’t lose hope.  I put my workout gloves on and said, I’m working out alone if that is what I have sowed.  Thankfully 3 more guys showed up at my normal time.  Honestly, not the kind of welcome experience we want to give an FNG.   Help me raise our standards.

Disclaimer:

Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead.  The exercises I suggest are just that suggestions.  I am not compelling anyone to do anything.  If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise.  This is not a pass-fail workout or group.  From continuing from this point and going on this workout with us you are accepting the very real risk of injury.   Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout. 

 

Pre-lude Stretch –  A continuation of our tribute and prayer request to Neon’s muscular failure.  A 5 minute of SWORKIT – yoga for runners played in the background as we did a sequence of my favorite stretches I do before and after a run.  While stretching is not part of the F3 protocol neither is Fart Sacking with an injury that we could have prevented with some intention.

 

Warmarama

Mosey around the lower parking lot. SSH, Abe Vogoda, Monkey Humpers,  Merkins, Mountain Climbers, Goof Balls

 The Thang – Fun, Competitive, Inclusive, Smoking Hard

Part 1 – Gaga Ball – first man out starts the 30 burpee count.  As each man is out, they join in the burpee count.  Game over when all men out or 30 burpee count is complete.

Part 2 – Scavenger Hunt – go find a coupon. Mosey to the woods to find a rock, log, brink in the 10 to 30 lb range.  Start mosey on the trail behind the pool.  Every 200 yard run, stop for circuit.  Merkins on the coupon, crunches, squats, over head presses, ax swings.

Part 3 – Murph  – 1 round. 10×20,30 followed by Mosey.  First Mosey is with rock.

Part 4 – Snap Shot –  mosey to center of park.  line up at one tree facing other tree line 50 yards away.  Squat down with rock in hand, on Q’s throw command shot put two hands rock.  Broad Jump to your rock.  Reover by sliding down one rock, repeat until reach tree line.

Part 5 – continue with Murph another set of 10, 20, 30.  Pull-ups at Lions Club Pavilion.  Mosey around the football field.  Sprint the length of field, jog the end zone.

Part 6 – last round of Murph, this time it is a race 10,20, 30 and lap around.  First one back hold plank until 6.

Part 7 – Jacob’s Ladder – mosey to the short hill at the end of the football field.  Sprint up Hill, Bear Crawl Down, 1 Burpee.  Repeat up to 7 times, adding additional burpee at each round.  We made it to 4 before it was 7:25.

Mosey back to Gaga Pit to grab ball.  Man carrying the ball has an option as we have .25 mile to end at the shovel flag.  They set the pace, they get the option to run or take a moment to share something going on in their world, prayer, praise, etc.

 

 CoT 

NoRama =  0

CoRama = 4

Praising God for the men in our life that push us to get better everyday.  Neon praise for 1st workout of year 38 as he celebrates another year closer to 40.  Praise for health and recovery of mysterious knee injury.  X-man on the mend, continued prayers for his recovery.  Prayers and Praise for Tiny Bubbles as he transitions 16 years with one company to a new job at Hatfield Meats where there mission is the honor Jesus Christ.

Road to Emmaus

Saturday, March 30, 2018

Disclaimer invoked by the Q. Seasonal and geographical inspiration from Luke 24:13, 32.  The road from Jerusalem to Emmaus is 7 miles.  At average walking speed a 180 pound man burns about 770 calories covering that distance.  PAX were promised to burn at least that many calories during the one hour workout.

Warm-o-rama: Jogging, shuffling, high knees, butt kickers, skipping, backwards jogging, jumping, bending and light stretching in the parking lot.  Mosey to the stage for Movement #1.

Movement #1 – Cadence work.  Side straddle hops, Abe Vigodas, Morroccian sun gods, grass pickers, crab cakes, Merkins, shoulder taps, Peter Parkers, mountain climbers, half superman, and low plank.  Mosey to pavilion for Movement #2.

Movement #2 – Arms, abs, legs. Arms – Pull-ups, dips, and weight resistance training with milk jugs including: curls, shoulder press, and chest flys.  Abs in cadence: LBCs, air snow angels, American hammers, and crunchy frogs.  Legs: weighted squats, step-ups, box jumps, and poll pulls.  Mosey to field for Movement #3.

Movements #3 – fifty yard sprints interspersed with fifty yard recovery jogging.  Mosey to parking lot.

COR, NOR, announcements, COT

Three-Alarm Workout

24-Mar-2018

7 PAX posted to the Beehive for a three-alarm workout. The disclaimer was given by Uptown Girl and the PAX circled up for warm-a-rama of SSH, Sun Gods, Abe Vigoda, Hillbillies, Plank Jack, Peter Parker, Best Stretch Ever, Hamstring Stretch, and Side Squats.

Thang 1:

The PAX traversed across the slick lot and climbed the heaps of snow to reach the street were we attempted a Beaker experiment of sprints and exercises. 2 groups, 3 cones spaced ~ 35 yards apart. The first group began the exercise while the second group sprinted to the next cone. Once they started the exercise, the first group sprinted to join them. The second then sprinted to the next cone and so on. Exercises: Carolina Dry Docks, Merkins, and Shoulder Taps. ~ 5 rounds were completed despite having a car navigating around us. The experiment was somewhat successful but will need further refinement.

Thang 2:

Mosey to the band shell for the first ALARM, then to the pavilion for the second, a recovery lap around the treacherous parking lot and return to the pavilion for the third ALARM. During Thang 2, Dr. Seuss’s father-in-law took some photos of our antics. Hopefully no photos were taken of the post rows – they could destroy any sense of our dignity.

  Band Shell Pavilion 1 Pavilion 2
A (arm) 20 Dips Pullups (AMAP) 20 Post Rows** each arm
L (leg) 20 Box Jumps 40 Step Ups 40 Squats
A (abs) 20 Climber Taps Hundreds 20 Flutter Kicks
R (“R”) 20 Reverse Crunch 20 Russian Dips 20 Ranger Merkins
M (“M”) 15 Mike Tyson * 20 Merkins 20 Mountain Climbers

* Mike Tyson: Plank with feet against wall; contract legs for horizontal squat; extend legs, Merkin, return to start

** Post Row: Squat in front of post with feet touching post; with one arm lean back; pull forward

Mosey back to the shovel flag for a round of Mary – American Hammer, Snow Angels, Crab Cakes, Big Boy Sit-ups, LBC, Plank for 10 count from each PAX.

COT: Prayers for Dr. Seuss’s father-in-law, Terry, as he begins cancer treatment and thanksgiving for the community of brothers in F3

Ecclesiastes 4:9-10 “Two are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble.” NLT (Dr. Seuss, this is a valid translation and not just a “Beaker” paraphrase…)

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Beaker’s 50th St. Patty’s Day Workout

A very special workout in store on this St. Patrick’s Day, Saturday March 17, 2018.  Lady Glittersparkles failed to show up in her shamrock green beads, but none the less there will be plenty of time for BELCHING!

Disclaimer:

Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead.  The exercises I suggest are just that suggestions.  I am not compelling anyone to do anything.  If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise.  This is not a pass-fail workout or group.  From continuing from this point and going on this workout with us you are accepting the very real risk of injury.   Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout. 

Warmarama

Mosey to the lower parking lot. SSH, Sungods, Abe Vogoda, Monkey Humpers, Grass Pickers, Merkins, Peter Parker, Mountain Climbers.

The Thang

Part 1 – Belching

All the Pax lined up on the foul line on baseball field.  Sprint 10 yards, hit the deck, crawl for 10 yards, get up 10 burpees.  Rinse and repeat until we get to the softball field.  Roughly 400 yards away.

Part 2 – Fighting Irish Baseball

Partner Up at home plate.

100 – Merkins – P1 while P2 runs bases backwards, flap jack to get combined total.

200 – Squats  – P1 while P2 lunges around the bases, flap jack.

300 – American Hammers – P1 while P2 bear crawl around the bases. flap jack

Part 3 – Keltic Log Press Circuit

Mosey to the pavilion.  Partner Up.

  • P1 – 40 air presses,  P2  – Pull-Ups AMRAP
  • P1 – 80 air presses,  P2 –  Dips AMRAP
  • P1 – 120 air presses, P2 – Carolina Dry Docks AMRAP

CoT 

NoRama = no FNG’s

CoRama = 7

Praising the Lord for this great day and group of guys who have stepped up to better themselves first and then looking to their families and next into the communities.  Asking God to continue healing in Flame’s lungs and to be with Beaker as he leads the F3 launch in Hamburg.

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Abundant Life

Saturday, March 10, 2018, 6:30 AM

Disclaimer read by Uptown, no PAX got in their cars.

Warm-up: cadence work -Abe vegodas, side-straddle hops, grass pickers, Freddie Mercury, Peter Parkers, mountain climbers, shoulders taps, merkins, and arm circles.  Stretches- Quads, hamstrings, and calfs.

Movement #1 – 30-30-30 X ten. Mosey to pavilion.

Movement #2 – Arms, Abs, legs X ten. Arms OYO- 3-5 pull-ups and 15 dips.  Abs in cadence- windshield wipers, big boy/ WWI sit-ups, American hammers, crunchy frogs, air snow angels, flutter kicks, and Freddie Mercury.  Legs OYO- Box jumps, step-ups and squats.  Mosey to football field.

Movement #3 – Parloffs X four or five (I was fading in and out, and lost count at that point).  Followed by 15 dips in pavilion and ten burpies on mosey back to shovel flag.

Mary: Low plank for ten count around the circle.  Superman for ten count around the circle.

COR, NOR, announcements / prayer requests. BOM.

Uptown Girl’s 50th Log Celebration Workout

YHC showed up 6:27am to find Beaker, Boo Boo, and X-Man.  The decision was made that 50th celebration log carrying ceremony would need to be postponed.  Lady Glitter Sparkles was packed back in my car ready take in a celebration on another day.  Then as if a flash of light appeared; within 10 seconds of closing the trunk four cars emerged out of no where doubling the size of PAX.  The Lady now made her return!

Disclaimer:

Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead.  The exercises I suggest are just that suggestions.  I am not compelling anyone to do anything.  If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise.  This is not a pass-fail workout or group.  From continuing from this point and going on this workout with us you are accepting the very real risk of injury.   Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout. 

Warmarama

Mosey to lower parking lot by football field for warm-up.  SSH, Abe Vogoda, Monkey Humpers, Grass Pickers, Merkins, Mountain Climbers, and Goof Balls

The Thang – Uptown 50 (Exicon Routine) – plus Lady Glitter Sparkles

10 cones with the following written on them: Burpee Broad Jump, Crab Walk, Partner Carry (P1), Partner Carry (P2), Alligator Crawl, Wheelbarrow (P1), Wheelbarrow (P2), Nur (Run Backwards), AYG (Sprint), and Bear Crawl. Cones are placed at end zone and at 50 yard line. Pax partner up and line up on the 50 yard line. Do 10 burpees, then travel to the 50 in the method on the cone. When you get to the 50, do 10 burpees and travel back by the next method. Repeat until you’ve traveled by all methods on cones (and have done your 100 burpees). Keep going until audible swearing is heard, or until time runs out.

The “Lady” stayed on one set of cones.  Pax rotated through that cone series carrying the Log.

In fact about 10 minutes in I heard audible cursing from Dial Up when he was called out for missing a set of burpees.  At the 15 minute mark, YHC rounded PAX up for some Cowboy Wisdom.  Just like Dark Helmet did on the day he birthed this workout.  YHC gave a time of deep reflection to what is F3?  What is it really?  A community of men that looks out for each other with the intent of betterment of oneself not for thyself, but for the greater good of others.  Our God, Our Family, Our Community.  All too often we swallow the pill of selfishness.  F3 reintroduces us to the daily Red Pill as played out in the movie the Matrix.

Back to work to finish the Thang.  Finish!  Mosey back to shovel flag!  Half way back to flag, we stopped for a final bit of cowboy wisdom that Dark Helmet left with me.  “If this was not tough enough for you.  I am sorry.  If this workout was too tough for you. I am sorry.”  This is way more than a workout.  It is about reinvigorating male community leadership.  Locking shields with other men.   If that fires you up.  Check out the book Freed To Lead – unshackling the modern day warrior or tune into the Art of Manliness Podcast (#324: How Fitness, Fellowship, and Faith Are the Cure for Sad Clown Syndromewith interview of Dread and OBT the founds or F3 Nation.  And tell a friend about us.

 

Mary 

Round the horn.  Each PAX gives AB exercise instruction.  Pass the log around.

CoT

NoRama = No FNG’s

CoRama = 8

Everyone’s hands on the Lady Glitter Sparkles.  Prayers for Stretch’s co-worker Melissa battling colon cancer.  Boo Boo’s wife is in Mexico City where they just had an earth quake.  Dial Up lifting up all the families impacted by the school shooting this week.  Asking the Lord to continue to bless F3 and see more men take the Red Pill so we can impact the greater good. Thanks be to Jesus Christ.

Trifecta

February 10, 2018
6:30 – 7:30a.m.

Disclaimer read by Uptown.
Warm-up exercises included: side straddle hops, abe vagodas, grass pickers, arm circles, huggy bears, and a few stretches for quads, hamstrings, and groin.

Movement#1: Mental exercise: Teams of three appointed a captain who memorized Ecc. 4:12 – “Though one is vulnerable to attack, two can defend themselves, a cord of three strands is not easily broken.”
Physical exercise: 30-30-30, thirty yards jog, thirty yards run, thirty yards sprint; nine times up and down the street in the park.  Mosey to pavilion for second activity.

Movement #2: Mental exercise: 1st mate of each team memorized Ecc 4:10 – “If a man falls down a friend can pick him up, but pity the man who falls and has nobody to pick him up.”
Physical exercise: in teams of three PAX rotated through nine reps of three stations.  First station was arms and chest. PAX used water jugs to press, pull, row, and hold in strength positions.  Second station was arms and abs.  PAX did sets of dips, flutter kicks, Derkins, box cutters, and a few other painful exercises.  Third station was legs / aerobics.  PAX completed sets of step-ups, squats, box jumps, one-legged squats, and other glorious leg exercises.  PAX then jogged to East Shelter for third movement.

Movement #3: Third members of each team memorized 1 Tim. 4:8 – “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”  Physical exercise: each team cycled through nine sets of pull-ups, then an ab exercise such as LBCs, WWI sit-ups, or low plank. Then a leg exercise such as step-ups, Russian squats, or Al Gores.

PAX then jogged to shovel flag for NOR, COR, praises, prayer requests, announcements, and BOM.

Negative Nanny

This morning I woke up with the cold I have been fighting for  the past 3 days. Trouble breathing and a headache. YHC decided to man up and vacate the warm fartsack anyway. That was a tough decision that I have absolutely no regrets about. Speaking of No Regrets …

The No Regrets men’s conference is coming up on Feb 3rd. We are planning to have a workout the morning of and then attend the conference. Details about the conference can be found here.

Back to the workout. We moseyed top the playground for the warm-a-rama:

SSH
LBAC – forward and backwards
Huggy Bears
Abe Vagodas
Grass Pickers
Merkins
Mountain Climbers
Peter Parkers
Then we started the Thang: The Vern (or some modification thereof)

  1. Pull Ups x 5 then run ~ 200 yards to pavilion
  2. Dips x 10 then run ~ 200 yards to pavilion
  3. Merkins x 20 then run ~ 200 yards to pavilion
  4. LBCs x 40 then run ~ 200 yards to pavilion
  5. Squats x 80 then run ~ 200 yards to pavilion

Repeato for 3 sets.

Mosey back to the shovel flag for MOM with standing ab exercises.

Count-A-Rama = 7

Name-A-Rama= Beaker, Uptown Girl, Capone, Dr. Seuss, Tiny Bubbles, Zena, Flame

COT:

During the workout there was some #mumblechatter about negativity since the new year. YHC does not know where it came from but felt a need to confess a negative attitude. This is not good. The great thing about it is attitude is choice. So choose to be positive. Make everyday better than yesterday. If you are not better today than you were yesterday then you regressed. No one gets better by standing still. Move forward and get better. This may help.

Prayers and praises.

 

Good Neighbor Workout

Date:  January 13, 2018, Special “Log of Fame” edition

F3 disclaimer and LOF rules

Warm-up: PAX Moseyed to pavilion.  On the way they did side shuffles, high knees, butt kickers, touch the ground, and backwards jog.  Upon arriving at the pavilion, PAX completed sets of 20 side straddle hops, Abe Vigodas, grass pickers, huggy bears, and Merkins.

The Thang:

Movement #1- PAX read the original good neighbor policy in Luke 10: 25-37 and were encouraged to do likewise, but since they were fresh out of donkeys, they carried each other around the pavilion.

Movement #2 – PAX read Deut. 19:14 and then took turns replacing a 40-45 pound boundary stone that had been moved.  While one PAX carried the stone around the pavilion, the other PAX completed sets of mountain climbers, Peter Parkers, shoulder taps, Freddy Mercurys, and Moroccan sun gods.

Movement #3 – PAX read Luke 6:35 passage about lending to neighbors.  While one PAX went looking for the unreturned tools on the playground, the other PAX completed cadence exercises on the stage.  (Cadence exercises sound so much better on the stage.)  Exercises included: elbow plank, seal jacks, Merkins, six inches, burpees, goof balls, line hops, one footed jump rope, Imperial walkers, and Hill Billies.

Movement #4 – PAX read Gal. 6:2 passage about carrying each other’s burdens and were given milk jugs filled with water to carry.  Jugs weighted approximately 9 pounds. Jugs were carried through reps of 50 step-ups, 50 curls, 50 triceps extensions (25 each side), count of 50 iron cross, count of 50 holding jugs straight out in front of themselves, and modified 20 dumbbell flys.

Mary – PAX completed reps of 20 American hammers, 20 LBCs, 20 WWI sit-ups, and 20 Freddy Mercurys.  This was followed by an Indian run back to the shovel flag.  Oh, I nearly forgot to mention that the PAX took turns (mostly Flame) carrying the log while participating in the exercises, and it never once did it touch the ground.

Workout ended with count-o-rama, name-o-rama, announcements and prayer requests.

Strength, Speed, Power, & Pain

Dynamic Warm-up

Strength/Power

Jog to pavilion

  1.  Pull-ups max reps followed by box jumps-20 reps
  2. Pull-ups max reps followed by step-ups 20 (4 count)
  3. Chin-ups max reps followed by single leg pistol squats (10 each leg)
  4. Pull-ups any variety max reps followed by lateral jumps over partner holding plank hand plank position.  Each left right jump equals one rep

Speed/High Intensity

Jog to football field

  1. Sprint from corner of football field to other corner (about 120+ yards), jog to other corner, sprint again to far corner (120+ yards), then jog back. Finish with 30 push-ups.
  2. Repeat sprint/jog sequence/30 sit-ups
  3. Repeat sprint jog sequence /30 squats
  4. Repeat sprint jog sequence/plank hold count of ten per each pax member (around 100 seconds)

Animal Strength

Start at goal line go to 50 yard line (50 yards) complete the following:

  • bear crawls
  • side-ways bear crawls
  • forward crabwalks
  • backwards crabwalks
  • ape traverse left
  • ape traverse right

Core Strength

Completed the following exercises for a count of 10 by each pax member around 120 count:

  • hand plank
  • opposite leg and arm extended w/other knee/ hand on ground
  •  side plank w/switch at halfway
  • table plank
  • superman for halfway/ banana hold for second half
  • elbow plank finish

Rucking Around

As a last minute fill in Q there was nothing prepared for this morning’s workout. I was as lost as the PAX. I have no clue what I am doing. Where am I? Oh Crap!

Good thing I am a High Impact Man and able to “Q on the fly.”

Warm-A-Rama

Jog to the lower end of the park for the warm up. We did arm circles, huggy bears, Moroccan night clubs, monkey humpers, merkins, and bent over stretch.

The Thang

Moved to the wall for a series of The People’s Chair. We started with overhead arm claps in The People’s Chair position, then while holding that we passed the ruck down the line and back. Recover.

Back to  The People’s Chair. This time we did foot raises while holding  The People’s Chair, and passed the ruck again. Recover.

Moved to the basketball court. All PAX lunged to mid court while the first PAX was carrying the ruck. At half court the ruck was passed to the second, this continued until all PAX carried the ruck.

Moved to the octagon pavilion for more punishment.

ABS

Passed the ruck around the circle while holding plank to the left then back to the right.

Then each PAX flung the ruck to the center and passed to the left and then back around to the right.

We did a round of LBC, each PAX did 5 with the ruck then passed.

We then did a round of WW1 situps and each PAX did 5 with the ruck then passed.

While sitting on the stage with feet extended the first PAX placed the ruck on the feet of the second and sprinted to the end. Then the second place it on the third and sprinted to the end, etc. until all PAX ‘held’ the ruck.

Time for Dips and Merkins !

10 Dips in cadence.

10 Irkins in cadence

10 Dips in cadence

10 Derkins in cadence

Plyometric Merkins that is. Start in the wide grip position, do 1 pushup and “jump” to a regular grip merking, the to a close grip merkin, then to a diamond merkin, repeato until you do 10 each.

We then traveled back to the shovel flag with an fast Indian walk. The first guy carried the ruck until it was his turn to run to the front at which time he passed the ruck to the guy behind him. We did this until all pax carried the ruck.

Back at the shovel flag we did about 5 minutes of yoga to stretch out the hips and legs.

COT

Throughout the workout we talked about living third on the big ball. First is our creator, second is everyone else, and third is ourselves. I discussed the first of the four quadrants of preparedness, GET RIGHT! Because if you are not right you are ineffective at serving those in proximity to you. Click the link below to learn more.

Q-Source

GET RIGHT
Q1.1 DRP
Q1.2 Q
Q1.3 King
Q1.4 Queen
Q1.5 Jester
Q1.6 M
Q1.7 Shorties
Q1.8 ShieldLock
Q1.9 Whetstone
Q1.10 Mammon
Q1.11 Prayer
Q1.12 Study
Q1.13 Meeting

Stung at the Hive – Nov 25

On the day prior to the workout the texts rolled across Neon’s cell from the Site Q and other F3 big wigs with excused absences for the following day’s workout. The only one without a doctor’s note was Neon.

Despite the holiday weekend and turkey hangovers, 9 posted to the Hive looking for a stinging workout.

After the shovel flag was set and disclaimer issued the PAX got to it.

WARM-O-RAMA

Mosey to the ball field for multiple laps, shuffling, running backwards, and high kneeing around the diamond. The PAX circled up around the pitcher’s mound for standard fare of the warmup variety: arm circles, sun gods, monkey humpers, plank jacks, Peter Parkers.
Boo-boo volunteered to lead the 0.0 and recruited his big brother.
The rest swarmed after Neon to the pavilion
THE THANG
Its was a bit chilly so Neon had compassion for his PAX and made sure they kept warm with a pull-up / burpee ladder. 10 pull-ups and 1 burpees, then 9 pull-ups and 2 burpees until pull-ups reduced to 1 and burpees increased to 10. The PAX took turns in leading a leg stinging set between the pulls and burpees.
Mosey to the building with a line up on the outer wall for people’s chair, balls to the wall and donkey kick. Mosey!
PAX huddled up on the edge of the football field for another ladder exercise – 10 crab cakes, a bear crawl up the hill and 1 dry dock. 10 sets were done followed by a mosey back to the shovel flag where they was a dealer’s choice of abs.
Count-o-rama/Name-o-rama: 9
Announcements: Upcoming workouts and Dec 6 and Dec 13 at Allentown Rescue Missions
COT: 7:30 AM

Veteran’s Day Murph

This morning 10 men gathered to honor our nation’s veterans with our attempt a “The Murph.”

It goes like this ….

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

Our modification was to attempt this by breaking it into fourths …

  • Run 1 lap (1/2 mile)
  • 10 pull ups, 20 push ups, 30 squats
  • 10 pull ups, 20 push ups, 30 squats
  • 5 pull ups, 10 push ups, 15 squats

We repeated this four times and then finished with 2 laps for the last mile.

Upon completion and returning to the shovel flag we talked about what a veteran is and we wanted to pay tribute to a veteran in our lives by conducting a “Veteran Name-A-Rama.”

Each PAX said the service members name followed by the branch of service. The PAX repeated the branch of service. Below are the men we honored followed by a video.

  • Ronald Miller – Army
  • Ray Sewicki – Army
  • John Cressman –  Marines
  • Terry Conrad – Navy
  • Roger Spear – Army
  • Luke Tolson – Marines
  • Andrew Boulah – Marines
  • Paul Billman – Air Force
  • Raymond Houtz – Army
  • Thomas Grubb – Army

We also introduced the F3 Lehigh Valley Hall Of Fame log. The PAX passed it around and admired God’s creation that will one day don their names. Can’t wait to engrave the first name on that log.

We also brought out the ruck sack and weight plate to honor Big Wheel, a PAX from F3 Houston that ultimately succumbed to a heart attack. The ruck and plate were auctioned off and Flame was the winner. This ruck and plate will see many miles around the Lehigh Valley and beyond. More to come …

COT

Prayers for Sensei’s son Jackson after contracting Lyme disease. He is doing better now. prayers for the Snyder family after the recent birth of twins. Praise for Tiny Bubbles son who is celebrating 90 days clean and sober and prayers he continues on the right path. Prayers for Flame’s mother in law who is in Thailand on a mission trip to save women and girls from sex trade.

During the prayer I reminded the PAX of the workout we just did and pointed out that Lt. Murphy did this workout on a regular basis. The important part is that he did not do the workout for himself, he did it for others. He prepared himself on a daily basis to fight against the evil in this world and he paid the ultimate sacrifice only after placing others ahead of himself. I call this Living Third and Lt Murphy is a great example of what that means.